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Angela Joy Health & Fitness

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Appreciate Who You Are Today

Appreciate who you are today, and what it took for you to get here. 

As I crossed the finish line of my second triathlon the first thoughts that crossed my mind were, “What was my time?” “Whats place did I finish in?” “Did I beat my time?”

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This in unfortunate because I had such a great race and I was not taking the time to appreciate my experience, recognize how fortunate I was to even participate in the race, or express my gratefulness for the training the I had done over the past several months.

Instead I was ready to put myself down, sabotage my results, and only focus on the negative aspects of the race.

Yes, if you are trying to improve it is important to recognize your weaknesses and work to improve them. However, it is not healthy or beneficial to dwell over the negatives without giving recognition and value to the positives.

triathlon

Though I did not finish at the time that I had anticipated or the rank I was hoping for, I did pretty awesome.

My greatest strength of the race was the run, the second was the bike and the third was my transitions.

My greatest weakness was the swim.

Now that I have recognized my strengths and weaknesses I will examine the how and why?

The Swim: 1/2 mile – time 25:06 – 203rd place
– I finished it!
– The water was clear and beautiful
– I became very anxious
– I was not prepared to swim for that long of a distance (1/2 mile)
– I was not prepared to swim that fast
– I was not prepared to run in the water and then swim

Therefore, I learned that:
– I need to practice a racing start
– I need to learn to swim well with others around
– I need to practice sighting the booeys
– I need to swim longer with periods of speed
– I need to swim more often (3 times per week)
– Most importantly, I need to become comfortable swimming in the water

The Bike: 11.5 miles – time 40:44 – about 16 mph – 48th place
– I made up for the (significant) lost time in the swim
– I passed at least 50 people
– I loved the downhills, they were a lot of fun!
– The views were very scenic and beautiful!
– The women racing were all very kind and encouraging
– Picking people in front of you and then making it a goal to pass them is very helpful

I learned I need to:
– Learn how to effectively change gears (how, why and when)
– Cycle faster and more efficiently
– Learn how to effectively pass in a race (proper bike etiquette)
– How to properly fuel and hydrate on the bike
– Get a good racing bike (for sure)
– Preparing my mind for the run
– Save my legs for the run

The Run: 3.1 miles – time 23:09 – 6th place
– I did fantastic! I ran 3.1 miles in 23 minutes, which is not my best time, but I am happy with it after having swam and biked
– I passed another 50 or so women
– I felt awesome running! I ran strong and effortlessly.
– I had fun and got into a comfortable racing rhythm
– I did not get hurt, which was great because we ran through trails

I learned I need to:
– Practice running after biking (pre-planned brick workouts)
– Improve my speed and running economy
– Prepare for the run mentally
– Give some more time to cycling and swimming while maintaining my running ability 🙂

appreciatte

Overall, I am appreciative that I was able to participate in my second spring triathlon race.

Though I did not finish where I would have liked to, there is a great deal of room for improvement.

I learned that I need to take the strengths that I have, recognized the weaknesses, and most importantly appreciate where I am.

Six months ago I knew nothing about triathlons and was intimidated to get into the water. Today, I have completed two sprint triathlon races, one of which included a half mile open water swim (something I never thought I could do) and I ended up finishing 41st in the race and 5th in my age group.

Yes, I do want to improve. Yes, I want to be faster. Yes, I want to become a better, faster and stronger athlete.

All of these goals take time. They must be recognized as goals.

appreciate-now

The only way to achieve a goal is to recognize where you are right now (your starting point), create a plan, and finally begin taking steps to achieve your goal.

Anything worth having is worth waiting for. You will appreciate something much more if you spend time working hard to achieve it. You are worthy of greatness, you just need to allow yourself time to get there.

Nobody become a pro-athlete overnight. Everything in life takes time.

Appreciate where you are RIGHT NOW, then take steps to move towards where you want to be. You will get there – at the right time, the right place, and with the right people.

value
❤ Wishing you love, joy and blessings,

Take some time and appreciate yourself for where you are right now.

-Angela Joy

10 Steps to Becoming a Runner

By: Angela Joy

Are you someone who would like to run, but feel intimidated or unsure where to start?

When the furthest run you have ever completed was the mile run in your high school gym class running for fun can seem impossible. Don’t worry, you are not alone.

In an effort to offer motivation and support in beginning your running journey, I have listed my top 10 tips to becoming a runner.

I am a runner

  1. Start slow: My first tip is to start out slowly.

People often think that running must be completed at a fast pace, for multiple miles, almost every single day.

The truth is it is best to ease into running. Start with the run-walk method.

The run-walk method allows new runners to build up their running endurance, prepare and train their muscles, and strengthens their lung capacity.

During the first week of your training plan the Road Runner’s Club of America [RRCA] suggests beginning walk to run interval consisting of a one-minute run followed by a four minute walk for a total of thirty minutes.

Each week increase the amount of time spent running while interchangeably decreasing the amount of time walking until you are able to run for the full 30 minutes without walking.

You are  capable

  1. Set a goal: Whether the goal is as small as “running for 10 minutes without stopping” or “running in a 5k race” it is important to set a goal for yourself.

The American Council on Exercise [ACE] suggests setting SMART goals.

SMART goals are specific, measurable, attainable, relevant and time-bound.

Specific goals are not broad or general. They are simplified and precise.

Measurable goals have a specific distance or time.

Attainable goals are within your reach.

Relevant goals are relatable to your long-term goals.

Time-bound goals have a set deadline.

Short-term and long-term goals can also be set. Short-term goals help to build the momentum and confidence.

Long-term goals are beneficial when the motivation and confidence wear thin.

  1. Keep a training journal: In an effort to track your progress it can be very helpful to keep track of your runs.

Write down the days you ran, the mileage you completed and the time you completed the runs within.

After each week compare and contrast each run.

Make notes of where you may have run at a faster pace, a slower pace, a longer distance or a shorter distance.

ST Runners

  1. Learn to warm-up, cool down and stretch: For new runners it is fantastic to implement these three healthy habits early on.

Starting off with a slow and steady warm up allows oxygen and blood to be delivered to the muscles and fully prepare the body for the run you are planning to complete.

The cool down allows the body to ease the blood flow away from the muscles that were working and back through the rest of the body.

Stretching allows the muscles that were just exercising to stretch and prevent any tightness, injuries or pain.

Incorporating these three habits into your running routine will not only make you a much better and smarter runner, it will also prevent you from a great deal of pain and injury.

 

  1. Follow a plan: Once you have chosen your goal your next step is to create a plan that you guide you in accomplishing your goal.

The plan that you choose should be catered to your goal distance and time, it should offer you ample preparation time, while also providing a manageable schedule of training runs each week.

A female road runner runs down a road at dusk at Independence Pass.

  1. Get a good pair of shoes: It is important that you run in a supportive and comfortable pair of running shoes.

Running shoes that are several years old and worn down can cause injuries to your body.

Seek out a local running store and request a shoe fitting, along with advice for selecting the perfect fit.

The right running shoe will offer your feet support, will improve your stride, and will prevent injuries caused by incorrect or old shoes.

 

  1. Make friends that run: Having friends that enjoy running can be motivational, resourceful and supportive.

At times when you want to give up, skip a workout, or you are just looking for advice – the right running buddy will come in handy.

Whether your buddy is a new friend, an old friend, a running group or an organized running club – having people around interested in the same thing as you, training for a similar event, can be very helpful and supportive.

You can do

  1. Seek motivation and guidance: Motivation and guidance can be found in multiple places, including the internet, speeches and presentations, friends, and books and podcasts.

When preparing for a new event or type of race I often seek out new information from podcasts, YouTube videos, books and presentations.

I make an effort to learn as much information on the topic as I can.

I look to professional and accomplished contestants who have made a name for themselves in that event or type of race.

I also enjoy learning the how and why they chose to accomplish their goals. These stories always offer insight and motivation.

Juices

  1. Eat and drink well: When additional strain is put on the body it is important to replenish and refuel the body.

Proper nutrition and hydration will assist in improving runner’s performance, strength and overall health.

I am

  1. Enjoy the process: Last, but not least; enjoy your running journey.

This is a very precious time. Learning a new skill is not easy for anyone.

Give yourself credit and have fun along the way!

 

❤ Wishing you love, joy and happiness,

Angela Joy

This is THE Year: You Will Accomplish Your Goal

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It is a new year, which means a new you. A you who is not afraid of a challenge. This is the year. You are going to overcome your fears and accomplish your goals.

You ARE going to complete a half marathon!

The half marathon race has become one of the MOST popular events in the world – with hundreds of people completing the challenge every weekend.

According to Competitor.com, the half marathon has been the fastest growing race distance in the U.S. for the past 12 consecutive years.

“And it’s not showing signs of slowing down anytime soon,”Competitor.com writer Mario Fraioli stated. 

Fraiolo compares the half marathon to the third bowl of porridge referenced in Goldilocks, “It’s neither too short nor too long, it’s just right.”

The Half Marathon; What is it Exactly? 

  • The half marathon race is a total of 13.1 miles. It is half of the full marathon distance, which is 26.2.
  • Training for a half marathon should consist of about 3-4 runs per week, gradually increasing in mile distance throughout the training schedule.
  • Based on each individual’s needs and time commitments, a training schedule is made up of different run types, times and distances – with a long run on the weekend.
  • For those who want to improve their fitness and running abilities, cross training and resistance training can also be implemented.

Spring is the perfect time to run in a half marathon and there are a ton available!

If planning on running in a spring half marathon, February is the perfect month to start training.

If running is new to you, or you don’t know where to start I am offering a special
Half Marathon Training Package Deal this month
to help you kick-start the New Year
& accomplish your goals!

You cannn

Personalized Half Marathon Training Plan (Monthly)
-Customized training schedule-based on specific goals, athletic ability & schedule
-Running tips and advice
-All of your running questions answered via email
-Support and motivation along the way!
-Nutrition advice and assistance
-Race day tips
-Race day checklist
-And more!

All for $30 per month 

Personalized Half Marathon Training Plan (3-month) 
-3 month training schedule based on specific goals, athletic ability and schedule
-Training tips and advice
-Support and motivation
-List of race day tips

All for $30

To get started, or learn more, contact me at ajciroalo@gmail.com.
I would LOVE to help you get started and achieve this exceptional goal!

Believe in yourself, I believe in you. Let’s do this!

Contact me today!
angelajoyhealthfitness@gmail.com

Let’s Train together
Trick or Trot_Oct 25 2015

 

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